Category Archives: Crossfit

BTB 5.4.15

Back Squat 3 Rep Max -Rest 2min b/w sets- Use the time to work shoulder mobility 10 min AMRAP of: 5 Man-Makers (AHAP) 10 Pull-Ups 15 Box Jumps (24″/20″) Man-Maker = DBs to ground, kick back, push-up, row left, row … Continue reading

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Rx 5.1.15

Power Clean 10.9.8.7.6.5.4.3.2.1 NOTE: Goal is to touch and go and build each set -then- 21-15-9 Hang Squat Cleans (115#/75#) Burpees

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Rx 4.30.15

“The Wobble” Teams of 3 2 Rounds: 3:00 Power Snatch (95#/65#) 3:00 Burpees Over Bar 3:00 Overhead Squats (95#/65#) 3:00 Pull-Ups Teamed up with Bryan and Laura Hesh. Got 490 reps

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Rx 4.29.15

10 minutes: Find todays heavy single back squat Results: 235lbs. with good full depth -then- EMOM 30: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 12 Burpees … Continue reading

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Sun’s Out Gun’s Out Comp

Results: Full Video coming THIS week! Posted by Atlanta Affiliate League on Monday, April 27, 2015

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Rx 4.22.15

EMOM 8: Complete 1 set of: “Big clean complex”  -or- 3 position Clean & Jerk NOTE: Ascend in weight each of the 8 minutes. This should be pre programmed Results: 115lbs. all eight rounds -then- “Sunny D” AMRAP 15 1 … Continue reading

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TMB 4.21.15

Comparison between Fitbit Surge (top) and Suunto Ambit1 (bottom) with heart rate monitor 500m row then Tabata 8 rounds: 20s on 10s off

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Rx 4.19.15

Spent 15 minutes going over some gymnastics skill Hollow to arch roll over (superman to banana) Forward shoulder roll 2x, left and right Hand stand hold L sit WOD for time: 3 rounds for time 30cal row 15 dead lifts … Continue reading

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Rx 4.18.15

9:00 AM WOD at Rx 1,600m Run 40 Kettle bell swings @ 53lbs. 800m Run 30 Box jumps @ 24″ 400m Run 20 Burpees 200m Run 10 Pull ups Results: 31:48 Notes: It was originally 80, 60, 40, 20 of … Continue reading

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Rx 4.16.15

Warm up: 500m row Front rack stationary lunges: 3×12 each leg (45lbs., 95lbs., 115lbs.) WOD: 5 Rounds for time 10 Chest to bar pull ups 10 Ring dips 400m run Rest 1:00 Results: 24:48 Rx  

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